Why do some runners look like they’re floating, while others seem to fight every step? In this episode of Extra Mile, Spencer and Oli explain running economy and how you can move faster while using less energy. From VO2 max and biomechanics to speed work, strength training, form and mileage, they explore the simple changes that can help runners become smoother, more efficient and ultimately faster.

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Spencer goes through his running shoe bag, and his favourite options for a daily trainer, race day shoes, and trail runs.

We discuss the best Nike running shoes, the best options from Adidas, and weigh in on the Nike Alphafly vs. Adios Pro 4 debate...

Whether you're looking to run your first 5k or your next marathon this running shoe review should give you some guidance into what you buy next

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Professional golfer Charley Hull breaks the stereotype that golf is an old man’s sport, revealing how modern players are training like elite athletes.

Charley shares her obsession with running and threshold training, including 4:30am runs on tournament days. She explains how building a runner’s engine has improved her swing speed, recovery, and mental clarity on the course.

She also opens up about the extremes of tour life, from developing a heavy smoking habit during a stressful period to simultaneously chasing a sub-20-minute 5K. She reflects on quitting cold turkey through a high-stakes £10,000 bet filmed on the course, offering a rare look at the contradictions of elite performance.

Charley Hull will compete for her first major title at the 50th AIG Women's Open at Royal Lytham & St Annes from 29 July to 2 August, looking to go one better after finishing as runner-up in 2023 and 2025.

Tickets are available at www.aigwomensopen.com

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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